Winter Energy 101: How To Stay Revved Up on Cold Days

Introduction: Winter in Australia is upon us – shorter days, chilly mornings, and that mid-year energy slump creeping in. If you’re finding it harder to leap out of bed or keep your eyes open during the 3pm meeting, you’re not alone. Our bodies naturally produce more melatonin (the sleep hormone) during the long dark hours, which can leave us groggier than a koala after a big eucalyptus meal . Plus, less sunshine means lower vitamin D, a nutrient essential for energy production – in fact, low vitamin D is linked to fatigue and mood dips . The good news? With a few simple tweaks, you can reclaim your vitality and find your winter spark.

1. Soak Up Some Sunshine: Make it a point to get outside when you can. A mid-morning walk or a lunch break stroll can top up your vitamin D and lift your spirits . Even on chilly days, natural light helps reset your circadian rhythm and tells your body it’s go-time, not nap-time. No sun? Consider vitamin D-rich foods like eggs or fatty fish, or talk to your GP about supplements if you suspect your levels are low (it’s a common deficiency in winter).

2. Stay Hydrated with Warm Drinks: Dehydration often masquerades as fatigue. In cold weather we may not crave water, so brew herbal teas, sip warm lemon water or ginger tea through the day. This keeps you hydrated and your metabolism humming. Bonus: Ginger and lemon provide a gentle immune boost and can aid digestion, helping you feel lighter and more energized.

3. Eat for Stable Energy: That carbo-loaded mac and cheese might call your name on cool nights, but heavy refined carbs can lead to blood-sugar swings and energy crashes. Focus on wholefoods – think hearty vegetable soups, slow-cooked stews with legumes, and porridge or overnight oats for brekkie. Include protein (eggs, Greek yoghurt, lean meats, legumes) and healthy fats (avocado, nuts, olive oil) in each meal to keep your blood sugar steady and hunger at bay. This stabilizes your energy throughout the day . If you need a snack, reach for a handful of nuts or veggie sticks with hummus instead of that third biscuit. Your pancreas will thank you, and so will your afternoon self when you’re not nodding off at the desk.

4. Move Your Body (Even If You Don’t Feel Like It): When it’s cold and dark, it’s so tempting to burrito yourself in a blanket and skip workouts. But ironically, skipping exercise only makes fatigue worse . Movement gets your blood flowing and endorphins pumping – those feel-good brain chemicals that also boost energy and mood. You don’t need to brave a 5am bootcamp in the rain (unless you want to!). Even a 20-minute home workout, a brisk walk, or some yoga can do wonders. Tip: try a quick dance to your favorite upbeat song when the afternoon slump hits – it’s practically instant energy (and a good laugh if anyone catches you).

5. Prioritise Quality Sleep: Use those long winter nights to your advantage. Aim for 7–9 hours of sleep to let your body recharge. Create a cozy bedtime routine – perhaps a warm bath, magnesium powder or a calming chamomile tea, and a book (or my Healthy Hormone Diet😉) instead of late-night screen scrolling. Consistent sleep and wake times keep your energy more stable. Remember, every hour before midnight is golden for your body’s recovery.

6. Guard Against Winter Ills: Nothing zaps energy like coming down with the winter sniffles. Support your immune system by eating plenty of colorful produce for vitamins and antioxidants (think citrus for vitamin C, pumpkin and carrots for vitamin A, greens for folate and iron). A healthy gut also means a stronger immunity – about 70% of your immune cells are in your gut , so include probiotic foods like yoghurt or fermented veggies to keep those good bacteria happy. And of course, keep up good hygiene and consider the flu vaccine if it’s right for you. Preventing illness spares you that deep fatigue of fighting off viruses

With a little care, winter can be a time of restoration rather than hibernation. Embrace the season’s slower vibe – enjoy warm, nourishing meals and cozy early nights – but also keep your body engaged and well fuelled. Small habits like a daily walk or swapping sugary snacks for nuts can dramatically improve how you feel each day. You have more control over your energy than you might think. And if you need an extra nudge, we’ve got you: check out our Nutrition, Mental Resilience & Energy course for deeper strategies. This winter, let’s beat that energy slump and keep you feeling vibrant and empowered, all season long!